Dumbbell Bench Press

Sit on the edge of a flat bench with the dumbbells resting on your knees. In
one smooth motion, roll onto your back and bring the dumbbells up to a
position slightly outside and above your shoulders. Your palms should be
facing forwards.

Bend your elbows at a ninety-degree angle with your upper arms parallel to
the ground. Press the weights up over your chest in a triangular motion until
they meet above the centerline of your body.
As you lift, concentrate on keeping the weights balanced and under
control.
Follow the same path downward.